Eating For a Better Brain
September 3rd, 2021
Anna Porter contributed to this post.
When you’re diving into work, whether it be professional or academic, it can be easy to not pay attention to what you’re eating. We often think that hours spent studying or buried in research are the only ways to improve our cognition and brainpower. However, when you overlook your food choices, you might be missing opportunities to strengthen your brain--or worse, you might actually be harming it.
Of course, the best way to support a healthy body and brain is to eat a balanced diet. That being said, there are specific foods linked to healthier brains. Leafy green vegetables, think kale and broccoli, might mitigate cognitive decline. Foods with high omega-3s, such as certain fishes and avocados, can combat the production of damaging proteins linked to cognitive diseases like Alzheimer’s. And strawberries and blueberries show evidence of helping memory.
In addition to these brain-improving foods, there are also specific spices you can add to any meal to make it a little bit better for you. Cinnamon and ginger have both been shown to improve memory and attention. Nutmeg can boost mood and has been shown to promote the recovery of brain tissue in individuals who have suffered from a stroke. These three spices, and others including cardamom and cloves, can be added to both savory or sweet foods, and even added to beverages like coffee and tea.
Unfortunately, since there are foods that positively impact your brain cognition, there are foods that can harm it as well. We all have heard of the impact sugary drinks can have on our teeth, weight, and hearts, but they can also damage our brains. People with higher blood sugar levels are at greater risk for dementia. While most existing studies have been conducted on animals, findings suggest that excess amounts of the sweetener high fructose corn syrup can reduce memory and learning capacity. Sugar-free options might seem like an easy way to avoid the harmful effects of sugar, but they carry their own issues as well. While not all studies find the same results, it is possible that the repeated intake of aspartame, a commonly used artificial sweetener, is linked to worsened mental health and weakened learning capacity.
Treating yourself to sweets or a diet beverage every once in a while is fine, but remember to care about what you’re eating on a regular basis. Eating healthy not only keeps our bodies functioning properly, but it keeps our brains working as well. The next time you choose what to feed your body or satisfy your cravings with, remember to think about what your brain needs, too.
As an organization working towards improving the lives of those in underserved communities, we recognize that healthy, brain-supporting food is not feasible for everyone. Between geographic regions devoid of fresh produce and nutritional variety (also known as food deserts), high prices for nutritionally dense products, and lack of easily available nutrition education, eating a well-balanced diet is a privilege. If you or someone you know is struggling to access or afford nutritious food for a productive lifestyle, visit the Supplemental Nutrition Assistance Program website to find resources specific to your state.